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No-Tuna Poke Bowls

Posted by Courtney Schupp | February 16, 2022

Prep time: 50 minutes | Servings: 4


  • 14 ounces Firm Tofu


  • 2 tablespoons Chili Garlic Sauce (optional)
  • 1 tablespoon Toasted Sesame Oil
  • 1 1/2 tablespoons Soy Sauce
  • 1 teaspoon Ginger (grated or finely chopped)
  • 1/4 cup Pineapple Juice
  • 1 tablespoon Lime Juice


  • 1 cup Pineapple (diced)
  • 1 Avocado (diced)
  • 1 Cucumber (diced)
  • 1 Carrot (shredded)
  • 1 Nori Sheet (cut into thin strips)
  • 1 cup Brown Rice (cooked)
  • 1 tablespoon Toasted Sesame Seeds (optional)

Live Well Tips

  • Poke means “to chop” and was created by Native Hawaiians.
  • Tofu is a great meatless source of protein.
  • Use cubed fish such as salmon or tuna instead of tofu to make a traditional poke bowl.


  1. Wash hands with soap and water.
  2. Cut tofu into 1/2-inch thick slabs and set on a few layers of paper towels. Cover with a few more paper towels and set a heavy plate or cutting board on top. Add weight with a couple of food cans and leave for at least 20 minutes to press out excess moisture.
  3. Meanwhile, whisk to combine the ingredients for the marinade.
  4. Dice tofu into 1/2-inch cubes. Combine tofu with marinade and stir gently. Marinate for at least 30 minutes, stirring once or twice (or refrigerate overnight for best flavor).
  5. Just before serving, rinse and prepare pineapple, avocado, cucumber and carrot.
  6. To assemble, divide brown rice into 4 shallow bowls. Arrange pineapple, avocado, cucumber and carrot on rice. Spoon marinated tofu on top, and then garnish with nori and sesame seeds.

Cook Together! Making Recipe with Kids

This no-cook dish is full of colorful veggies, perfect for even picky eaters!

Easy Tasks

  • Gather ingredients and equipment
  • Wash fresh foods, drain, and pat dry
  • Mix marinade ingredients

Intermediate Tasks

  • Measure all ingredients
  • Place paper towels on tofu and press
  • Cut nori sheets into strips
  • Juice lime

Difficult Tasks

  • Dice and shred all vegetables
  • Mix tofu gently with marinade

Nutrition Facts

Serving size 1.3 cups: Calories–436; Protein–15g; Carbohydrate–60g; Total Fat–17.5g; Saturated Fat–2.8g; Fiber–7.6g; Sodium–252mg

Adapted from CalFresh: Leah’s Pantry